8 Reasons You’re Not Gaining Muscle

#7. You’re Not Taking Recovery Time Seriously

This one always gets us. Sometimes the most dedicated athletes are the ones who really miss the boat on recovery. Here’s the deal; you don’t grow in the gym. You grow in your sleep, during your recovery. Sleep, just like your diet, is a major deciding factor in how fast and how effectively your body improves. Some people struggle with accepting this fact and will just futilely push themselves harder in the gym to make up for the lack of results they’re seeing. This is a downward spiral that wears out your body and robs you of progress.

Don’t forget, recovery isn’t just about sleep and nutrition. Recovery includes stretching, using foam rollers, going to yoga class and everything you eat in between. Take time to meditate for 10 minutes a day and you’ll see the connection between your body and mind improve. All of this, along with just simply taking time to relax aids in your body’s growth. Not to mention, your mind will enjoy the focusing benefits of adding a few of these pillars to your routine.

• Sleep: 8 hours per day.  A 20 minute nap in the afternoon is a nice touch.
• Days Off: If you’re not completely resting at least one day a week, and one week every couple months, you’re on your way towards injury. Don’t say we didn’t warn you.
• Relax: Read a book and meditate while patting your dog—whatever you have to do. Just because it’s easy to get caught up in the pace of today’s world, that doesn’t make it healthy.